WOD #1162 (Quarta, 01/10)

 Warm Up

3 Rounds

12 Ketlebell Goblet Squat

10 Kettlebell Lunge Pass Through

10 Plate GTOH

10 Plate HALO

Strength/Technique

6 Rounds

6-6-4-4-2-2

Back Squat @↑70%

Rest as need

Conditioning

EMOM 12'

1. 16 2xKettlebell Reverse Lunge @22/16

2. 40" 2xKettlebell Famers Walk

3. 20 Wall Ball @20/14

WOD #1161 (Terça, 30/09)

 Warm Up

3 Rounds

10 Wall Angel

10 YWT Scapular Retraction

10 Scapular Push Up

6 Windmill (each side)

Strength/Technique

EMOM 15'

1. 5 Push Press @70%

2. 45" Plank

3. 24 Russian Twist

Conditioning

AMRAP 8'

2 Wall Walk

5 Burpee Box Jump

8 STOH @60/45

WOD #1160 (Segunda, 29/09)

 Warm Up

3 Rounds

10 Stiff

20 Back Rack Rev Lunge

10 Sit Up

10 Toes to Kettlebell 

Strength/Technique

Every 2'30" for 4 rounds

5 Deadlift @70~80%

15 Wall Ball Sit Up

Conditioning

3 Rounds of AMRAP 3'

10 Toes to Bar

15 Calories Bike

Máx USA Kettlebell Swing @24/16

Rest 2' between rounds

WOD #1159 (Sexta, 26/09)

 Warm Up

3 Rounds

10 Wall Angel

10 Plate HALO

10 Plate GTOH

20 RSS Twist

Strength/Technique

4 Rounds

8~10 Bench Press

10~12 Box Dip

Conditioning

4 Rounds FOR TIME

10 Pull Up

20 USA Kettlebell Swing @24/16

10 Push Up

20 Air Squat

TC 11'

WOD #1158 (Quinta, 25/09)

 Warm Up

3 Rounds

15 Jump Squat

15 Single Leg Hip Thrust

Then, 

3 Rounds

12 Stiff

8 Hang Muscle Clean

4 Front Squat

Strength/Technique

Every 1'30" for 5 Rounds

3 Deadlift @70~80%

3~5 Seated Box Jump to High Box

Conditioning

FOR TIME

14-12-10-8-6-4-2

Hang Power Clean @50/35

Front Rack Lunge

Burpee Over Bar

TC 12'

WOD #1157 (Quarta, 24/09)

 Warm Up

3 Rounds

10 YWT Scapular Retraction

10 Push Up

10 Ring Row

20 Alternate V-Up

Strength/Technique

EMOM 8'

1. Max Strict Pull Up

2. 40" Weighted Plank

Conditioning

EMOM 24'

1. 45" Max Calories Bike

2. 45" Max Calories Row

3. 45" Max Double Under

4. REST

WOD #1156 (Terça, 23/09)

 Warm Up

3 Rounds

20" Handstand Hold

6 Muscle Snatch

8 Press BTN

20 Lunge

Strength/Technique

Every 2' for 8 rounds

2 Power Snatch

1 Hang Power Snatch

8~12 Bent Over Row

Conditioning

6 Rounds FOR TIME

8 2xDumbbell Box Step Over @16/12

12 SA Dumbbelll Hang Snatch

48 Double Under

TC 14'

WOD #1155 (Segunda, 22/09)

 Warm Up

3 Rounds

12 Alternate Goblet Cossack Squat

10 Windmill (each side)

12 Goblet Squat

5 Inchworm

Strength/Technique

5 Rounds

3 Back Squat @80~90%

*Rest 1'30"~3'

Conditioning

AMRAP 15' (Dupla)

24 Calories Bike

30 Wall Ball @20/14

36 Partner Wall Ball Sit Up

WOD #1154 (Sexta, 19/09)

Warm Up

3 Rounds

20" Handstand Hold

10 Scapular Pull Up

10 Jump Squat

5 Inchworm

Strength/Technique

4 Rounds

15 Zombie Crunch

20 RSS Twist

20 Alternate V-Up

Conditioning

Every 5' for 4 Rounds

15/11 Calories Bike

10 HSPU

10 Pull Up

15 Box Jump

WOD #1153 (Quinta, 18/09)

 Warm Up

3 Rounds

15 Hollow Rock

20 Alternate V-Up

15 Arch Rock

30" Plank 

Strength/Technique

Toes to Bar

Drills & Progression

Conditioning

AMRAP 10'

5 Clean & Jerk @80/65

10 Back Squat

15 Toes to Bar

Then, 5' to find max load for:

1 Clean

WOD #1152 (Quarta, 17/09)

 Warm Up

3 Rounds

10 Plate HALO

12 Box Dip

15 Air Squat

Strength/Technique

EMOM 12'

1. 5 Squat Snatch @50~60%

2. 15 Shoulder Abduction

3. 30 Twist Mountain Climb

Conditioning

3 Rounds of 3' AMRAP

6 2xDumbbell Hang Snatch @16/12

20 Double Under

Rest 2'

WOD #1151 (Terça, 16/09)

 Warm Up

4 Rounds

1' Plank

20 Mountain Climb

10 Push Up

20 Jumping Jack

Conditioning

FOR TIME (Dupla)

800m Row

60 V-Up

50 Burpee Over Bar

40 STOH @50/35

800m Row

40 STOH

50 Burpee Over Bar

60 V-Up

800m Row

TC 25'

WOD #1150 (Segunda, 15/09)

Warm Up

3 Rounds

12 Barbell Bent Over Row

10 Barbell Lunge

10 Good Morning

12 Ring Row

Strength/Technique

EMOM 10'

1. 8~10 Barbell Box Step Up

2. 12 HEAVY American Kettlebell Swing

Conditioning

4 Rounds FOR TIME

15 Deadlift @60/45

30 Reverse Lunge

10 Pull Up

30 Double Under

TC 11'

WOD #1149 (Sexta, 12/09)

 Warm Up

3 Rounds

12 Goblet Squat

10 GTOH

10 SA Bent Over Row

30" Plank

Strength/Technique

Every 1'30" for 6 rounds

6 Front Squat

6 Wall Ball

Conditioning

2 Rounds FOR TIME

20 Box Jump Over

15 Hang Power Snatch @40/30

10 Pull Up

TC 8'

WOD #1148 (Quinta, 11/09)

 Warm Up

4 Rounds

20" Wall Squat Hold

5 Atômic Sit Up

5 Nordic Curl

Strength/Technique

3 Rounds

12 Barbell Hip Thrust

12 Heavy Kettlebell Swing 

Conditioning

 EMOM 15'

1. 6 Deadlift @90/75

2. 11/9 Calories Bike

3. 30 Double Under

WOD #1147 (Quarta, 10/09)

 Warm Up

4 Rounds

8 Hand Release Push Up

10 Ring Row

10 Frankstein Walk

16 Alternate Lunge

Conditioning

Every 6' for 4 round

600m Row*

Shuttle Run*

20 Burpee Pull Up

*While one rows, the other run. 

WOD #1146 (Terça, 09/09)

 Warm Up

3 Rounds

16 Alternate V-Up

12 Alternate Jump Lunge

8 Sprawl

4 Inchworm

Strength/Technique

Every 2' for 5 Rounds

30" Plank

15 Hollow Rock

10 V-Up

Conditioning

 AMRAP 9'

10 Box Jump

15 Sit Up

20 2xDumbbell Walking Lunge @22/16

WOD #1145 (Segunda, 08/09)

 Warm Up

3 Rounds

6 Clean High Pull

6 Muscle Clean

6 Press

Clean Practice

Strength/Technique

Every 1'15" for 6 Rounds

3-Position Clean @70%

1 Push Jerk

Conditioning

 3 Rounds FOR TIME

50 Air Squat

20 Push Up

10 Hang Power Clean @60/45

TC 10'

WOD #1144 (Sexta, 05/09)

 Warm Up

3 Rounds

20" Handstand Hold

10 Front+Reverse Lunge

10 Alternate Plate HALO

10 Plate GTOH

Strength/Technique

Push Press + Reverse Lunge

4 Rounds

8/8/6/4+8/8/12/12

Rest 2'

Conditioning

 EMOM 12'

1. 12/10 Calories Bike

2. 6 Squat Clean @60/45

3. 6 Push Press

WOD #1143 (Quinta, 04/09)

 Warm Up

Snatch Practice

Strength/Technique

Every 1'15" for 10' (8 rounds)

3-Position Snatch @70%

Conditioning

 FOR TIME

20-16-12-8-4

Alternate Dumbbell Hang Snatch @22/16

Dumbbell Box Step Over

TC 9'

WOD #1142 (Quarta, 03/09)

 Warm Up

3 Rounds

12 Goblet Squat

15 Russian Squat

18 Mountain Climb

20 Shoulder Touch

Strength/Technique

Back Squat

5x4 reps (Pause 3") @70~80%

Rest 2'

Conditioning

 Every 5' for 3 Rounds

15 Toes to Bar

16 Renegade Row @22/16

15 Box Jump

WOD #1141 (Terça, 02/09)

 Warm Up

Clean Practice

Strength/Technique

10' to find max load

1 Hang Power Clean

1 Squat Clean

*Unbroken

Conditioning

3 Rounds FOR TIME